How to do the Cable Glute Kickback
Strap the ankle cuff to a low pulley and stand facing the machine, holding on for support.
Lean slightly forward with your core braced.
Kick your leg back and up, squeezing your glute without arching your lower back.
Return slowly and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Glute Kickback doesn’t suit your gym or your joints.
Train smarter
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